Sprinting Technique - Maximizing Block Starts

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Run faster with proper sprinting technique. In order to maximize speed at the start of the race, you need to learn how to properly perform block starts. When done correctly, blocks starts are the best platform to apply maximum force in order to overcome inertia. This segment looks at how to properly work your way down from a 3 point start to achieving the hard post and triple extension out of the blocks.
If you want to learn more check out this guide outperformsports.com/block-st...

[@OutperformOfficial]

Get your FREE Speed Primer course here outperformsports.com/product/speed-primer/ Learn the sprinting technique and drills proven to dramatically increase speed.

[@uncannysin]

I have to research and write about block starts for my Biomechanics homework and this was really helpful and easy to follow and easy to understand

[@rizzlo]

what’s your major?

[@SatveerSingh-hb8ci]

Sir, I just learnt the action, now started with block and now learning from your videos 😊

[@OutperformOfficial]

Great 👍

[@EXESSiiVE]

Karim!!!!! One of the best and knowledgeable coaches out there! Hope all is well!!

[@escenes3304]

Coming back to this video as a quick review time for state qualifiers

[@OutperformOfficial]

Good luck!

[@DeeringSpeedAcademy]

Great Video. Perfect explanation. I'm loving your channel

[@ariellexx4447]

I started track yesterday, and I’m very nervous, because I don’t want to mess this up and totally fail in front of everybody😭

[@OutperformOfficial]

focus on having fun instead and you'll do great

[@matthewkaram9615]

How was it💫

[@zachriddle3959]

You can’t fail!!! Failure doesn’t exist!!! Don’t worry about others opinions, focus in and know you have unlimited greatness inside of you!!

[@matthewkaram9615]

@@zachriddle3959 yessir 💫

[@solomon6693]

For me it’s not really embarrassing I started track this year and we have done 2 meets so far and I’m not that good yet but it’s really fun so when you come in last it’s not to big of a deal because you can always do better next time.

[@nathanaelcharles3169]

This is true, it does work

[@takurakamba1869]

Well done bolt

[@user-nb5ej1el5v]

Very very very very nice

[@mragankchoudhary9411]

Thanks you sir bu I want to know that how I apply Maximum force into the ground

[@bernardamoateng3666]

Nice teaching 😉

[@OutperformOfficial]

Thank you! 😃

[@mathiasjuu4065]

Shouldn't the whole foot be on the pedal?

[@Karimabdelwahab]

Mathias Juu we want the feet to be flat on the pedals, while the toes are contacting and having a grip on the track as well. This helps prevent missing with the fault start sensors and cause a possible fault start call when the foot isn’t stable and not connected with the ground. Also it gives the athlete an extra security in case the blocks aren’t grounded enough in the track.This is very important in bigger meets where the sensors are attached to the block starts. Usain Bold explained it well in this video kzbin.info/www/bejne/nKO1k5yippimfdE

[@suhebkhan8037]

FBI UGC h

[@Blueff23803]

No

[@nathanaelcharles3169]

No

[@mitsosgscst4312]

i thing its wrong we need to come near to the floor we need to come straigth not up

[@kylie2925]

Do you have a video about keeping the legs low when coming out? What I mean by that is, when I come out of the blocks my back leg comes right up to my butt and it extends so my first step isn't at 90°

[@ArRrNnOo]

If your talking about low heel recovery out of the blocks.....get a bottle cap or something small, and put it a few cm/inch in front of the rear foot thats in the block. Practice scrapping the bottle cap you put out with your toe. Take videos of yourself coming out of the blocks so you can assess and make sure you hit propper shin angles as well as applying force and not just catching yourself.

[@jesseblunn7271]

Think about dragging your toes at first. Once you feel that low heel recovery then you can stop dragging them as much.

[@gainlabs]

Superb!!! 👨🏾‍🦲👍🏾

[@benfergusonishere]

Hey! Thanks for the video! Quick question, what is the best way to learn to keep your hips down in the start? I find that I tend to break my form in the start by bending at my hips when I try to keep a low angle in the start. How would you suggest to overcome this?

[@OutperformOfficial]

There are a lot of drills you can do to help with getting the the hard post which coach Karim covers in detail in the Sprinting Smarter, Sprinting Faster master class. Here is one we posted with a harness kzbin.info/www/bejne/p2jKpJSYZ7mFaZY there are other drills using a wall that help keeping the straight line and not breaking at the waist.

[@gsschneck]

I feel like I am getting good extension off the front foot. However, my back leg is swinging to far forward and I almost land flat footed. Any good cues on fixing this problem? Thanks

[@OutperformOfficial]

Most likely you are pushing too hard with the back foot. Focus on speed with the back foot vs pushing. Most of the push comes from the front leg out of the blocks

[@adriangibbs4885]

Great stuff! What program was this video edited with?

[@OutperformOfficial]

Thanks Adrian. FCP X and After Effects for some of the graphics

[@gurirajput4372]

Sir can u give a complete week Sprinter workout Chart

[@73-k-cc-prafullakalar42]

Thanks bro...

[@akeemdublin7330]

I would love to see more of those black stars

[@gkeil25]

Why is the small hurdle behind the blocks?

[@Karimabdelwahab]

gkeil25 helps with kinesthetic awareness for helping the athlete remember to keep a low foot recovery with the back foot while coming off the blocks, where the foot of the back leg is below the knee while recovering to prevent collapsing at ground contact.

[@gewizz2]

its for holding your stuff until you get back

[@uditgupta7875]

Sir plz... tell me which leg can be put front on the sprinter running stand plz... replay sir

[@NoMercyyyyx]

your strong leg will be in front.

[@ArRrNnOo]

Your faster (smarter) leg might be in the rear as you want to get out of the blocks as fast as possible. As a sprinter I'm sure you train unilateraly offen and theoretically both legs are equally strong. Take videos and assess which set up is faster.

[@ritikpaharia5859]

❤️❤️❤️❤️❤️

[@Netgazum]

I want the music. Where can I get it?

[@maverickadventures2152]

This exactly what my dad tells me

[@OutperformOfficial]

Sounds like he knows what he is talking about :)

[@sale_pepe0633]

U should listen to him😂

[@athirstyguy]

My dad told me he didn't love me

[@johnjj9578]

@@athirstyguy 💀😭

[@kaskasr3915]

He must be fast when he runs away for milk

[@gurirajput4372]

I have no coach that's why I think u can help me

[@alishhazarika9251]

Which leg should be in the rear block I usually put my left in the back and my right foot is stronger but

[@OutperformOfficial]

You want your strongest leg to be in the front pedal. The distribution of power should be ~90% from the front and ~10% from the back. If you push too much from the back foot it will put you out of a good sprinting position.

[@alishhazarika9251]

@@OutperformOfficial that means I was right

[@OutperformOfficial]

@@alishhazarika9251 you got it dude!

[@alishhazarika9251]

@@OutperformOfficial thx a lot sir

[@Andrembramwell]

I just do whatever feels comfortable. My coach kept telling me to place my power foot in the front but when i did i ran slow so i switched it to the back and ran new PRs lol 10.45 in 100 meters from 10.74.

[@JohnDoe-ll9uh]

Why did he switch his power foot around halfway through? He switched his lead block from left to right

[@wills6310]

It helps with getting each leg equally used to exploding out of the blocks

[@KGames053]

@@wills6310 will it help with coordination?

[@wills6310]

@@KGames053 it might, my coach has me do it so that I’m not imbalanced in my power and push out of the blocks

[@DDudemann]

Is he reaching triple extension right away ?

[@OutperformOfficial]

Yes, you want to hit triple extension right out of the blocks.

[@nanodash3748]

What can I do about back rounding?

[@OutperformOfficial]

Try the hard post drill against a wall or with a harness.

[@nanodash3748]

@@OutperformOfficial thanks a lot

[@gurirajput4372]

Sir I need your help

[@sidneyadjei3612]

Why does he move so fast..like woahhh How do you get light as well,please do a video on it

[@OutperformOfficial]

Well, he is an elite sprinter that has been working on it since he was very young. Are you talking about loosing weight?

[@CalibCutz]

@@OutperformOfficial light meaning by light on his feet which gives more speed

[@sjbolt5843]

NIce

[@OutperformOfficial]

Thanks

[@tobortwo3697]

How can I prevent the toe of my spike wearing out with a toe drag?

[@OutperformOfficial]

You can tape your shoe like a lot of sprinters do however you want to be careful not to drag your toe that much, it can slow you down and put unnecessary stress on the hip flexors.

[@im6319]

23

[@gurirajput4372]

Hlo

[@gurirajput4372]

Please sir

[@eltonblack9421]

What's the purpose of the hurdle?

[@OutperformOfficial]

To make sure the athlete has low heel recovery.

[@eltonblack9421]

@@OutperformOfficial can you please create a video on this talking specifically about where to place this hurdle in relation to the blocks to ensure low heel recovery?

[@raniheifaahu2838]

Is this Dodson?

[@OutperformOfficial]

Yes it is!

[@jonnyscottdavies]

Can you check my starts and give me some advice as I’m lacking the most in my performances at competitions

[@OutperformOfficial]

We're looking into developing a complete sprinting analysis program in the future. If you would like to be a beta tester post a link to your starts and we'll see about getting you on the list.

[@jonnyscottdavies]

@@OutperformOfficial kzbin.infopBXJ8J2eoJM?feature=share

[@jonnyscottdavies]

kzbin.infoLE637RZJlzY?feature=share

[@jonnyscottdavies]

Thanks that would be greatly appreciated

[@mrwilliams8623]

Isnt he coming up high to fast for a sprint?

[@Karimabdelwahab]

Mr Williams in this specific video our model is not going at max effort because this video was filmed after his season was over and we wanted him to show the form we are teaching without causing any injuries to himself. But as a general observation most of the world class men are completely upright by the 30m mark, changes in body posture after the 30m mark are very seldom.

[@seantaylor9629]

Mr Williams it's better for faster acceleration

[@seantaylor9629]

Mr Williams Usain Bolt always does that

[@Karimabdelwahab]

C Whiting good picture, thank you for sharing them online

[@Karimabdelwahab]

C Whiting how about Andre De Grasse? He is 5’9”. Dose a great job getting his hips higher than the shoulders. I have great pictures of him to illustrate my point. We base the technical model that we teach based on ONLY the commonalities we see between the world class athletes in any giving event, regardless body measurements, race etc. one of the main commonalities we see is getting the hips higher than shoulders, hips above front toe, arms are shoulder width etc. I hope that my point of clear. Feel free to send me your email and I’ll attach a wide range of set position picture for you. I appreciate your participation, this topic is important!

[@3nyx]

he has some points but as a sprinter when if i were to start in that position, i wouldn’t explode as fast as i could. if i’m not leaning forward enough, i’d rise up way too early

[@redtails2146]

What's the point of the hurdle

[@OutperformOfficial]

The teach low heel recovery.

[@Kaffry]

I think my biggest issue was setting the blocks to 60*

[@OutperformOfficial]

There have actually been a few studies on this and pretty much all of them say 45 degrees is the sweet spot. Which makes sense as that is the angle we are trying to achieve with the body.

[@faheemaps36]

What's the speed if that guy tell me soon as possible

[@OutperformOfficial]

Jeremy Dodson, 100 meters 10.21, 200 meters 20.27

[@ManojKumar-jp2eo]

Hi

[@ManojKumar-jp2eo]

Hi

[@ManojKumar-jp2eo]

Hi

[@rosrebel]

Not necessarily ..,

[@cloud5851]

I wish I knew how to not break my hips

[@lobsterstrange]

What's the name of that athlete

[@OutperformOfficial]

Jeremy Dodson

[@robertofritze1907]

"bam bam bam bam"

[@PurpleRhino1388]

What a nice body! Does anyone know who the athlete is?

[@MT-wq2gn]

Jeremy Dodson

[@stevehash158]

Gay?

[@porthmeor1]

Good vid - right arm needs to drive forward on start...not backwards.

[@Apwolsopcjrhei]

porthmeor1 If the left leg is forward and the right leg is your first step, then you push your right arm goes backwards.

[@porthmeor1]

Correct but at 2.20 the left leg is back and at go the right arm moves backwards a little. Sometimes a good idea to place a bottle behind the hand to make sure the movement is forwards from the start. Also good to practice the starting arm drills focusing on quickness.

[@Apwolsopcjrhei]

porthmeor1 Oh ok, thanks for clearing things up.

[@khukurikanxa1081]

2024

[@user-yv4tr6kp2i]

这起跑很僵硬

[@ytpadyt]

First step not on heel? Then the power from left leg can not be 100%

[@ebenburger111]

stomp stomp stomp......

[@ebenburger111]

Mistake no 1: never have your head bent too much down, and keep your back straight, not arched like this ....

[@TH-cx2yx]

i mean none of that really matters at all tbh. weather its down or not.

[@porthmeor1]

@@TH-cx2yx It does matter..the head weighs around 5KG - needs to be in line to help keep the start effective and consistent

[@humanboy395]

Your head has to be lookin down...

[@jeromemartial9277]

disagree back should be flat nor rounded

[@OutperformOfficial]

Thoughts on the back being flat vs rounded is similar to arm strike (and many other elements of technique with sprinting). Different coaches have different opinions and reasons why each works or doesn't work. I've seen different sprinters be very successful with each style. That's why we always advise to experiment and see what works for the individual.

[@juwanrigby1924]

He look so stiff

[@craZ4cheese]

He's dragging his feet across the ground. Needs higher knees.

[@MDRunnersdotcom]

Jamaican toe drag

[@alexanderpeel5106]

It’s actually correct form. In the first few steps off the start the feet need to be kept low to the ground when coming through, so they can make their steps as quick as possible, they start using a high knee lift when they get out of the drive faze

[@xmo9606]

Dragging save few hundreds of a second compare to cycling at the start.

[@coolmemesbudd]

The toe drag is essential.

[@419er]

"We use block starts to use force to overcome inertia" , complete waffle there if we are being honest. Just using scientific words he doesn't understand. The point of blocks is the projection angle. It allows you to apply force horizontally more easily.

[@OutperformOfficial]

Definitely agree that the projection angle is a key aspect of using blocks, but it's also important to understand the physics behind them. Using force to overcome inertia is a fundamental concept in mechanics. So that part of your comment along with the inference that coach Karim doesn't understand basic 8th grade physics doesn't make sense. Anyway thanks for the comment and best of luck this season!

[@419er]

@@OutperformOfficial It still is a pointless statement. Overcoming inertia has little to do with adding blocks to a start. You overcome inertia wether there are blocks or not. Inertia is the same regardless of direction so mentioning it doesn't offer any additional insight here. The key concept you need to explain scientifically why blocks are useful is trigonometry. If you want to go further you may involve the equations of motion to explain to angle that optimises the distance travelled.

[@OutperformOfficial]

@@419er Thanks for the comment! You are correct that overcoming inertia is a fundamental concept in mechanics that applies regardless of whether blocks are used or not. However, when starting a sprint, the use of blocks allows the sprinter to apply force horizontally, which can increase their speed and distance covered. In this context, mentioning the concept of overcoming inertia helps to explain how the use of blocks can aid in achieving a more efficient start. Additionally, by understanding the physics behind the blocks, the angle of projection can be optimized to maximize the benefits of using them.